To generate some more test content, here’s a WOD from CrossFit.com:
Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Post total reps for each exercise to comments.
Scaling
The rest periods should allow you to be mostly recovered and approach the next exercise with intensity. Scale the loading and movements to a level that allows you to work for the full 20 seconds during the first few intervals.
Intermediate Option
Tabata push jerk
Rest 3 minutes
Tabata pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch
Men: 75 lb.
Women: 55 lb.
Beginner Option
Tabata push jerk
Rest 3 minutes
Tabata jumping pull-up
Rest 3 minutes
Tabata knee push-up
Rest 3 minutes
Tabata hang power snatch
Men: 45 lb.
Women: 35 lb.